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Protein Calculator
Your daily protein target from bodyweight and goal. The calculation is 1.6 g per kg for maintenance, 2.0 g per kg for fat loss, and 2.2 g per kg for muscle gain — the ranges supported by current sports nutrition research rather than the 0.8 g/kg RDA, which was set to prevent deficiency in sedentary adults.
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Why Protein Is the Most Important Macro
Of the three macronutrients, protein is uniquely important for body composition. It is the only macro that directly builds and repairs muscle tissue. It has the highest thermic effect — your body burns 20–35% of its caloric value just processing it. And it consistently ranks as the most satiating nutrient, reducing hunger hormones and increasing fullness hormones more than carbs or fat.
Most people dramatically undereat protein. The outdated RDA of 0.8g per kg was designed to prevent deficiency in sedentary individuals — not to optimize body composition or support active people. Modern sports nutrition research consistently shows that 1.6–2.2g per kg of bodyweight is optimal for anyone training and trying to improve their physique.
Top Protein Sources (per 100g)
Frequently Asked Questions
How much protein do I need per day?
Evidence-based recommendations: For fat loss: 1.8–2.2g per kg of bodyweight (to preserve muscle during a deficit). For muscle gain: 1.6–2.2g per kg (to maximize muscle protein synthesis). For general health and maintenance: 0.8–1.6g per kg. Active individuals always need more protein than sedentary guidelines suggest.
Can you eat too much protein?
For healthy adults without kidney disease, protein intakes up to 3g per kg of bodyweight are safe and well-tolerated based on current research. The primary downside of very high protein intake is displacement of other nutrients and potential digestive discomfort, not organ damage. The kidney damage myth applies only to those with pre-existing kidney conditions.
What are the best protein sources for muscle building?
Complete protein sources (containing all 9 essential amino acids): chicken breast (31g/100g), eggs (13g/100g), Greek yogurt (10g/100g), salmon (22g/100g), cottage cheese (11g/100g), tuna (25g/100g), lean beef, whey protein. Plant sources: soy, quinoa, hemp seeds, and combining legumes with grains.
Does protein timing matter?
Total daily protein is more important than timing. That said, distributing protein evenly across 3–5 meals (30–40g each) maximizes muscle protein synthesis compared to eating it all in one meal. A protein-rich meal within 2 hours after resistance training has additional benefit for muscle recovery and growth.
Will eating more protein make me fat?
Protein has the lowest likelihood of contributing to fat gain among the three macronutrients. It has the highest thermic effect (20–35% of calories burned digesting it), the strongest effect on satiety, and the lowest conversion rate to body fat. Excess protein is primarily stored as glycogen, not fat.
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Browse Free High-Protein Recipes & Guides
Every recipe shows exact protein per serving, so you can hit your daily protein target for free.
Browse Free RecipesMethod: 1.6 g/kg maintenance, 2.0 g/kg fat loss, 2.2 g/kg muscle gain, following Morton et al., Br J Sports Med 2018. See full methodology and limitations. Estimates for general education, not medical advice.